Prep Time: 15 minutes | Cook Time: 25 minutes | Serves: 4

This colorful bowl checks all the 2026 nutrition boxes: it’s packed with diverse fiber sources, follows Mediterranean eating principles, and delivers functional nutrition for sustained energy and gut health. Each serving provides 15-18g of fiber, more than half your daily needs!

Mediterranean Fiber Bowl with Lemon-Tahini Dressing

Recipe by Christine

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

300

kcal

Ingredients

For the Bowl:
1 cup quinoa, rinsed
1 can (15 oz) chickpeas, drained and patted dry
2 tbsp olive oil
1 tsp cumin
1 tsp smoked paprika
Salt and pepper to taste
2 cups baby spinach or arugula
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 cup shredded red cabbage
1/4 cup pumpkin seeds
1/4 cup dried cranberries or pomegranate seeds
Fresh parsley, chopped
For the Lemon-Tahini Dressing:
1/4 cup tahini
2 tbsp lemon juice
1 tbsp olive oil
1 clove garlic, minced
2-3 tbsp water (to thin)
Salt and pepper to taste

Directions

Step 1: Cook the Quinoa
Cook quinoa according to package directions (usually 1 cup quinoa to 2 cups water, simmer 15 minutes). Fluff with a fork and set aside.
Step 2: Roast the Chickpeas
Preheat oven to 400°F (200°C). Toss dried chickpeas with olive oil, cumin, paprika, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, shaking halfway through, until crispy and golden.
Step 3: Make the Dressing
Whisk together tahini, lemon juice, olive oil, and garlic. Add water one tablespoon at a time until you reach a pourable consistency. Season with salt and pepper.
Step 4: Assemble Your Bowls

Divide quinoa among four bowls. Top each with:

A handful of greens
Cherry tomatoes
Cucumber
Red cabbage
Crispy chickpeas
Pumpkin seeds
Cranberries or pomegranate seeds
Fresh parsley

Drizzle generously with lemon-tahini dressing.

Nutrition Highlights

Fiber diversity champions in this bowl:

Quinoa – Complete protein + 5g fiber per cup
Chickpeas – 12g fiber per cup + plant protein
Veggies – Multiple types = diverse gut bacteria fuel
Pumpkin seeds – Healthy fats + minerals + 2g fiber per ounce
Dried cranberries – Additional fiber + antioxidants

Why it works for 2026 trends:

✓ Diverse fiber sources for gut health
✓ Mediterranean diet principles
✓ Plant-based legume focus
✓ Nutrient-dense for metabolic eating
✓ Anti-inflammatory ingredients
✓ Supports sustained energy and mental clarity

Make-Ahead Tips

Cook quinoa and roast chickpeas up to 3 days ahead
Prep all vegetables and store in separate containers
Make dressing up to 5 days ahead (store in fridge, shake before using)
Assemble bowls fresh for best texture

Customization Ideas

Boost the fiber even more: Add hemp hearts, chia seeds, or sliced avocado

Make it warm: Roast the vegetables alongside the chickpeas for a cozy winter version

Add protein: Top with grilled chicken, salmon, or a soft-boiled egg

Go grain-free: Swap quinoa for cauliflower rice and add extra chickpeas

This recipe embodies the 2026 approach to healthy eating: it’s not about restriction, it’s about packing in diverse, functional nutrition that makes you feel amazing.